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About This Recipe
There’s no denying the melt-in-your mouth amazingness of a cinnamon roll! For most people trying to eat healthy, cinnamon rolls are typically put in the “I shouldn’t” category, but they don’t have to be! Especially with rolls that are this macro friendly, it is easy to fit one, or even 2, into your day!
Just look at the comparison between your classic Cinnabon roll and these protein cinnamon rolls. It’s no wonder cinnamon rolls get a bad rep, they are pretty calorie dense.
I just want to note that, yes, you can eat Cinnamon rolls from Cinnabon and still live a balanced life! However, if you are trying to lose weight, it does make things a little more challenging and does require more planning to make it “fit.” With these protein cinnamon rolls, you don’t have to worry about planning your day around a single cinnamon roll. You can make one fit easily with plenty of room to eat something alongside it!
Also, just because these are made with butter and real sugar doesn’t mean they aren’t “healthy.” Everything is fine in moderation and again, unlike Cinnabon, these are pretty EASY to fit into your day.
If you love cinnamon rolls as much as me, you also have to try my Healthy Pumpkin Cinnamon Rolls! And if you want something a little more simple (but equally delicious) try my High Protein French Toast or my Mini Chocolate Chip Pancake Bites!
Why You’ll Love These Protein Cinnamon Rolls
- They are doughy and delicious – because these are made similar to normal cinnamon rolls with flour and yeast, these rolls bring a doughy texture.
- Short list of ingredients – just a couple of ingredients needed and most you are sure to have in your pantry and fridge already!
- The macros are amazing! They are lower calorie, lower carb, lower fat, AND higher protein than your typical cinnamon roll. More macro magic!
- They are fun and easy to make – these may not be as easy as some of my recipes (because lets be honest – most of my recipes are pretty dang easy!) but for even the amateur baker, these rolls are not hard by any means. It is fun to bake with yeast and rolling out homemade dough. I have had many mom’s tell me they made these with their kids and that they had a field day!
- The frosting – enough said. Creamy vanilla cream cheese frosting. It pairs amazing on the baked cinnamon butter rolls!!
- All-purpose flour – can also use 1:1 gluten-free flour like Bob’s Red Mill or King Arthur flour.
- Protein powder – I would recommend a subtle vanilla flavor for best results. I love PEScience protein powder because it bakes amazingly. If you are going to use another brand, just make sure that it’s a protein powder you know bakes well because not all protein powders are the same!
- Sugar – sugar is necessary to mix with the yeast to activate it, and then we’ll add some sugar to the filling before we roll these cinnamon rolls up. Brown sugar wold also be a good option to add for the filling! You could use a zero-calorie sweetener for the filling part if you wanted but the yeast needs real sugar to work.
- Fast-rising yeast – if you are using active dry yeast instead of rapid-rising yeast, you will need to let dough sit longer for it to rise.
- Baking essentials: cinnamon and vanilla extract.
- Butter – we’ll melt some butter to add to the dough and for the filling, and use softened butter to make the cream cheese frosting. You can replace with light butter if you want to bring the fat down.
- Cream cheese – I used light neufchatel cream cheese but any cream cheese works here!
- Powdered sugar – we’ll use confectioners sugar to make the frosting!
How To Make
The full printable recipe is below, but let me walk you through the process so you know what to expect when you’re making it!
1. Add the warm water (or milk) to a medium mixing bowl. You are going for a bath water temperature – around 120℉ Getting the right temperature is important because it will effect the rising capability of the yeast. Stir in 1 tablespoon sugar and the yeast and whisk until dissolved. Let sit for 10 minutes.
2. Let sit for 10 minutes.
3. Slowly pour in the all-purpose flour, stirring it in as you go. Then add in one tablespoon melted butter and the protein powder and mix together until combined. Add more flour if needed until dough is completely formed. You’ll want it just slightly sticky.
4. Add more flour if needed until dough is completely formed. You’ll want it just slightly sticky.
5. Sprinkle extra flour on a surface and knead the dough for 5 minutes.
6. Place ball into separate greased bowl and cover with towel.
7. Let sit in a warm place for 10-20 minutes, or until the dough has doubled in size. (TIP: you can always microwave a bowl of water for a minute and leave in microwave with bowl of dough to create an enclosed space for the dough to rise.)
8. After the dough has risen some, briefly knead the dough again then roll out into a 14×8 inch large rectangle using a rolling pin.
9. Brush the remaining 2 tablespoons of butter onto the dough.
10. Add the cinnamon and sugar. You will want to add more than you think is necessary as a lot of it will absorb in the dough.
11. Roll the dough up hot-dog style and gently press the end of the dough into the log to seal. Using a serrated knife, cut dough every 1.5 inches or so. Place in a greased 9-inch round or square pan.
12. Preheat oven to 325°F. Let dough rise some more in the pan while oven gets warm.
13. Bake for 8-10 minutes. Check frequently towards the end because we want to make sure we don’t over bake them (this is especially important with recipes that have protein powder). The rolls will still bake in the hot pan once you remove them from the oven.
14. While rolls are baking, cream the cream cheese using a hand mixer.
15. Add the butter, milk, vanilla and salt and mix again. Then add the powdered sugar and mix until smooth.
16. Spread frosting over rolls and enjoy warm!
Helpful Baking Tips!
These took a a little bit more time (and effort) than most of my recipes, but still easy to follow along! There are just a couple of parts of this recipe I want to highlight and emphasize the importance of:
- Appropriate water temperature: An important key to this recipe is making sure the water is the right temperature to optimally allow the yeast to let dough rise. If the water is too hot, it will kill the yeast. If it is not warm enough, the yeast will not be activated to rise. The goal is between 120-130°F, but if you don’t have a thermometer, just aim for warm water (not scalding) that feels like bath water temperature.
- Mixing the dough: Initially, it will seem like there is too much flour and protein powder for it to be too dry to mix. Keep stirring, the flour will mix in and a ball of dough will form.
- Kneading the dough: You want to make sure you knead the dough for 5 minutes before flattening it out.
- Letting dough rise too long: Letting the dough sit too long can make the rolls too dense. For best results, check dough frequently and don’t let it sit for more than an hour.
Can I make these protein cinnamon rolls in advance?
Yes! You can go ahead and prep these rolls the night before to make it super easy the next morning! You can do this by either just prepping the dough (pausing at step 5) OR going ahead and making the rolls so that they are ready to be put in the oven!
Why didn’t my cinnamon rolls rise?
One of the most important steps when baking with yeast is to make sure the water is the right temperature to optimally allow the yeast to let dough rise. If the water is too hot, it will kill the yeast. If it is not warm enough, the yeast will not be activated to rise. The goal is between 120-130°F for fast rising yeast and 100-110°F for active dry yeast. I like to use an instant read thermometer to ensure it’s the right temperature but if you don’t have a thermometer, just aim for warm water (not scalding) that feels like bath water temperature. I heated my water in the microwave for 30 seconds and it was perfect.
What’s the best way to reheat these cinnamon rolls?
You can reheat these cinnamon rolls in the air fryer or microwave! If you know you are making these protein cinnamon rolls for meal prep, I recommend waiting to ice them right before eating. That way you can reheat these cinnamon rolls and all the icing won’t melt off. I also love eating these cinnamon rolls chilled!
Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!
Protein Cinnamon Rolls
Ingredients
Cinnamon Rolls:
- 2 cups all-purpose flour (210g)
- 1/2 cup vanilla protein powder (60g)
- 1/2 cup + 2 Tbsp warm water or milk (150g) 120-130°F
- 3 Tbsp sugar divided
- 1 (0.25-oz.) fast-acting yeast
- 3 Tbsp unsalted butter melted & divided
- 1 Tbsp cinnamon
Cream Cheese Frosting:
- 2 oz. light cream cheese
- 2 Tbsp unsalted butter softened
- 2-3 tsp milk start with 2 tsp and add more as needed
- 1/2 tsp vanilla extract
- 1/8 tsp salt
- 1/2 cup powdered sugar
Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.
Instructions
- Add the warm water (or milk) to a medium mixing bowl. You are going for a bath water temperature – around 120℉ Getting the right temperature is important because it will effect the rising capability of the yeast.
- Stir in 1 tablespoon sugar and the yeast and whisk until dissolved. Let sit for 10 minutes.
- Slowly pour in the all-purpose flour, stirring it in as you go. Then add in one tablespoon melted butter and the protein powder and mix together until combined. Add more flour if needed until dough is completely formed. You’ll want it just slightly sticky.
- Sprinkle extra flour on a surface and knead the dough for 5 minutes.
- Place ball into separate greased bowl and cover with towel. Let sit in a warm place for 10-20 minutes, or until the dough has doubled in size. (TIP: you can always microwave a bowl of water until boiling and leave in microwave with bowl of dough to create an enclosed space for the dough to rise.)
- After the dough has risen some, briefly knead the dough again then roll out into a 14×8 inch large rectangle using a rolling pin.
- Brush the remaining 2 tablespoons of butter onto the dough. Add the cinnamon and sugar. You will want to add more than you think is necessary as a lot of it will absorb in the dough.
- Roll the dough up hot-dog style and gently press the end of the dough into the log to seal. Using a serrated knife, cut dough every 1.5 inches or so. Place in a greased 9-inch round or square pan.
- Preheat oven to 325°F. Let dough rise some more in the pan while oven gets warm.
- Bake for 8-10 minutes. Check frequently towards the end because we want to make sure we don't over bake them (this is especially important with recipes that have protein powder). The rolls will still bake in the hot pan once you remove them from the oven.
- While rolls are baking, cream the cream cheese, butter, vanilla and salt together using a hand mixer. Add in the powdered sugar and mix until smooth.
- Spread frosting over rolls and enjoy warm!
Equipment
- Kitchen Scale optional
Notes
- Appropriate water temperature: An important key to this recipe is making sure the water is the right temperature to optimally allow the yeast to let dough rise. If the water is too hot, it will kill the yeast. If it is not warm enough, the yeast will not be activated to rise. The goal is between 120-130°F, but if you don’t have a thermometer, just aim for warm water (not scalding) that feels like bath water temperature.
- Mixing the dough: Initially, it will seem like there is too much flour and protein powder for it to be too dry to mix. Keep stirring, the flour will mix in and a ball of dough will form.
- Kneading the dough: You want to make sure you knead the dough for 5 minutes before flattening it out.
- Letting dough rise too long: Letting the dough sit too long can make the rolls too dense. For best results, check dough frequently and don’t let it sit for more than an hour.
Nutrition Information
Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.
